Andy Ciarletta: The benefits of stretching

Andy Ciarletta

Thursday

Jan 20, 2011 at 12:01 AMJan 20, 2011 at 7:16 PM

Dynamic stretching is more advanced and consists of functional-based, multi-planar-movement exercises that help prepare the body for activity or sports. Static stretching involves no muscle movement and is a passive activity that focuses on the range of movement for a particular joint.

Most people engage in a fitness-training program but neglect stretching because of the perception that there is not enough time or it is boring. This can be a big mistake.

A lack of flexibility seems to be a contributing factor to the onset of injuries and overuse problems like tendonitis, bursitis and lower back pain.

Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. The general recommendation for people starting an exercise program is to perform dynamic-type stretches before a workout and static stretches after exercise.

Dynamic stretching is more advanced and consists of functional-based, multi-planar-movement exercises that help prepare the body for activity or sports. They are done before an activity, helping to improve flexibility, coordination, balance, proprioception and speed. They elevate core body temperature, increase tissue elasticity and decrease risk of injury.

Static stretching involves no muscle movement and is a passive activity that focuses on the range of movement for a particular joint. It does promote overall flexibility and movement, and it’s recommended to perform these after exercise or activities.

When performing a static stretch, slowly exhale as you gently stretch the muscle to the point of tension and hold the stretch for 30 to 60 seconds. Repeat four to five times, but don’t bounce a stretch — slow, sustained holds are more effective. Never stretch on a cold muscle; always warm up first. Also, don’t strain or overstretch a muscle; stretching should always be pain-free. Finally, breathe normally during a stretch, and never hold your breath.

Time constraints keep many people from stretching. Some complain they just don’t have time to stretch. A simple 10 minutes per day can increase flexibility and reduce the risk of injury. If you want to be healthy long term, add some stretching to your workout.

Andy Ciarletta is the co-owner and clinical director of Tim Dreher Physical Therapy at the Planet Fitness Health Club in Somerville, Mass. He can be reached at aciarletta8@gmail.com.